To get active, get swimming — no matter your age or ability

Keen to get into the pool but not sure how to get the most out of your laps? There's an app for that.

Swimming Australia has launched iSwim, where swimmers can track their performance, test themselves with challenges, and work out with guidance from champions in the pool.

"Using trackers and fitness programs can also be helpful in sticking to your goals," says iSwim ambassador James Magnussen, an Australian Dolphin and Olympic medallist. "Having a purpose definitely encourages me to jump back in the pool and stay healthy."

James Magnussen (Getty)

He tells Coach that those new to swimming should avoid plodding through aimless laps daydreaming about what they have to do at work the next day.

"Mix your sessions up with some speed, different strokes and different distances," he says. "I’ve actually created a muscle-building swim session in the iSwim app that will allow you to do just that."

Magnussen, 27, shares how his approach to the pool has changed for Coach's 5 Fitness Questions.

We're always being promised "the secret" to getting and staying healthy. What's yours?

My secret is routine — I base my exercise and diet around routine and discipline. This allows me to be consistent and build a good base of health and fitness. I truly believe that swimming is the best way for anyone, no matter their age or ability, to get active.

What's something you know now about health that you wish you could go back in time and tell yourself five or 10 years ago?

I wish I could go back in time and teach myself the importance of balance. For a large period of time, I was obsessive with my training and lifestyle. I could go six months at a time without a drop of alcohol, going out on a Saturday night or having a blowout cheat meal. I now know though that this doesn’t make for a healthy mind and I need balance.

What's your nutrition philosophy?

I’m quite strict with what I eat but enjoy my guilty pleasures — in moderation. From Monday to Friday I eat very healthily (my girlfriend and I both have our meals delivered by My Muscle Chef). This means if the opportunity arises I can afford pizza, pasta or a burger on a Friday or Saturday. Max twice per week though!

What's one area of your own health, fitness or wellbeing you're working to improve?

I'm working on improving the variety of exercise I do and trying to learn new skills. These holidays I have been getting golf lessons, re-teaching myself to surf — something I haven’t done in 10 years — and learning to do handstands. I love learning new skills and understanding how my body moves.

iSwim app (Supplied)

What's one thing you'd tell a friend to do if they asked your advice on something they can do to improve their health, starting today?

Find a friend or colleague with similar fitness goals to your own and share the journey with them. Keep each other accountable and celebrate your successes along the way!